The energy gels They have become a common resource for athletes who need quick energy during intense workouts or long-distance races. However, their artificial composition, flavor, and texture are not always well tolerated by everyone. Fortunately, there are natural alternatives that can provide the same energy benefits without resorting to processed products.
In this article we are going to explore in depth different Natural options that can replace traditional gelsFrom fresh, dried, and pureed fruit to homemade creations you can make yourself to suit your needs. A complete guide for those looking to take care of themselves without sacrificing performance.
Honey: natural liquid energy
La miel It is perhaps the best known and most widely used natural alternative as a source of quick energy. It is a food rich in glucose and fructose, which the body absorbs almost immediately, providing a effective energy boost. In addition, it provides B vitamins, iron, manganese and antioxidants, which helps protect muscles against oxidative damage.
One of its great advantages is its moderate glycemic index, allowing a more sustained release of energyThe darker the honey, the higher its antioxidant contentTo consume it while running or exercising, simply use Ziploc bags or reusable squeeze tubes.
Every 30 ml (about two tablespoons) of honey provides approximately 130 calories.
Maple syrup: sweet, natural, and rich in minerals
El Maple syrup or maple syrup is another fantastic natural alternative. It is rich in iron, manganese, potassium and sodium, key minerals for maintaining hydration and electrolyte balance during physical exertion.
It is important to use 100% pure syrup, avoiding commercial mixtures with corn syrup. liquid texture facilitates consumption and its moderate glycemic index allows one more gradual energy release.
For every two tablespoons, it provides about 104-108 calories, being very easy to transport in squeezable containers.
Fresh and dried fruits: natural energy concentrates
La dehydrated fruit as dates, raisins, dried apricots or apricots are very effective natural options for providing energy. These fruits are rich in easily digestible simple sugars, in addition to containing antioxidants, fiber and minerals such as potassium or magnesium.
The dates, in particular, stand out for their energy contentA 24 gram date can provide up to 70 calories. Furthermore, they contain Vitamin B which helps metabolism, and tannins with anti-inflammatory properties. You can combine them with nuts like almonds to add protein and healthy fats.
The raisins They have also been shown to be as effective as commercial sports chews, according to studies from American universities. With a handful (45 grams) you get 130 calories and 30 grams of carbohydrates.
Banana: the classic of classics
El banana Not only is it easy to transport thanks to its natural “packaging”, but it is also an excellent source of simple carbohydrates, contributing some 30 grams in one piece. It has an ideal balance between glucose and fructose, which helps prevent stomach upset.
Studies have shown that its energy efficiency is comparable to that of isotonic drinks, but with the added benefit of being more natural and less processed.
For those who need a more practical format during intense activities, you can mash the banana and store it in a baby food pouch to use it as if it were a gel.
Homemade gel-type preparations
If you want to have total control over what you consume, you can make your own energy gels at homeHere's a simple recipe:
- 7 and 1/3 tablespoons of honey
- 3/4 teaspoon blackstrap molasses
- 1 / 10 teaspoon salt
This mixture provides about 25 g of carbohydrates, 45 mg of sodium and 35 mg of potassium per serving. It is recommended to store it in a resealable plastic bag for easy transport.
Fruits in puree or commercial format
In the supermarket you can find fruit purees designed for children, which are also perfect for athletes. They are practical, natural, without additives and easy to transport and consume thanks to its hermetic containers.
You can also prepare your own purees with fresh fruits or even rehydrated dried fruitsThey can be combined with oatmeal or crushed cookies to improve the texture and nutritional profile.
Chia seeds: a functional and satiating option
One of the most innovative and natural options that you can prepare at home is the chia seed gel. Simply mix 1 part seeds with 7 parts liquid (water, juice, etc.) and let it form a gel. chia seeds ofrecen antioxidant, anti-inflammatory and energy-boosting properties, making them ideal for long endurance races. They're also generally quite easy to digest.
Other useful and portable foods
- Gummies and soft candies: Although they aren't the healthiest, they can be useful in an emergency. Their simple sugar content is useful, and they don't require intense chewing.
- Condensed milk and nut butters: Energy-rich, easy to carry in sachets. They're not ideal as a continuous option, but they are ideal as an occasional item.
- Tubers such as potatoes: You can make a smooth puree with water and spices and transport it in a squeeze tube. They provide energy with a saltier profile.
Rice cakes: the complete snack
By combining rice with savory ingredients like egg or bacon you can make some energy cakes especially interesting for long-term activities. These cakes have about 200-225 kcal and 30 g of carbohydrates, being highly satiating and easy to package individually.
A basic recipe may include cooked rice, bacon, eggs and a touch of soy sauce. They can be wrapped and kept refrigerated for several days.
This broad spectrum of natural alternatives to energy gels It shows that there are many options for maintaining energy during physical activity without relying on ultra-processed products. From fruits in different formats to homemade recipes and chia seeds, Each alternative can be adapted to different tastes and needs. The important thing is to experiment with different combinations during training to find the one that best suits each individual, thus promoting healthy and sustainable performance.
